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Pecans Nutrition Facts: Are Pecans Good for You?
Pecans provide several key nutrients. A 100-gram serving is high in dietary fiber, copper, manganese, and thiamin, and is also a good source of protein and iron. They are very high in fat, containing 72 grams per 100 grams, and are calorie-dense. Like any food, their place in a healthy diet depends on portion size and what else you eat.
Per 100 g · Nuts, pecans
What stands out in pecans
- High in key minerals. A 100-gram serving of pecans provides 196% of the Daily Value (DV) for manganese and 133% for copper. It is also high in zinc (41% DV) and magnesium (29% DV).
- Source of B vitamins. Pecans are high in thiamin (vitamin B1), providing 55% of the Daily Value per 100 grams. They are also a good source of vitamin B6 (12% DV) and riboflavin (10% DV).
- High in unsaturated fats. Pecans contain 72 grams of total fat per 100 grams. The majority of this is monounsaturated fat (about 41 grams) and polyunsaturated fat (about 22 grams).
- High in dietary fiber. Pecans supply 9.6 grams of dietary fiber per 100 grams, which is 34% of the Daily Value.
What to keep in mind
- Pecans are high in calories, with 691 kcal per 100 grams. A 1-ounce serving, or about 19 halves, contains 196 calories and over 20 grams of fat. This portion size also contains 6.2 grams of saturated fat.
Pecans nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 691 kcal | – |
| Protein | 9.2 g | 18% |
| Total fat | 72 g | 92% |
| Saturated fat | 6.2 g | 31% |
| Monounsaturated fat | 40.8 g | – |
| Polyunsaturated fat | 21.6 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 13.9 g | 5% |
| Dietary fiber | 9.6 g | 34% |
| Total sugars | 4 g | – |
| Water | 3.5 g | – |
| Sodium | 0 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 410 mg | 9% |
| Calcium | 70 mg | 5% |
| Iron | 2.5 mg | 14% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 277 mg | 22% |
| Zinc | 4.5 mg | 41% |
| Copper | 1.2 mg | 133% |
| Manganese | 4.5 mg | 196% |
| Selenium | 3.8 mcg | 7% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 3.5 mcg | 3% |
| Thiamin (B1) | 0.66 mg | 55% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Niacin (B3) | 1.2 mg | 7% |
| Vitamin B6 | 0.21 mg | 12% |
| Folate (DFE) | 22 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 40.5 mg | 7% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pecans by portion
The nutrition values change with the serving size. A 1-ounce serving of pecans, which is about 19 halves, has 196 calories, 2.6 grams of protein, and 2.7 grams of fiber. A larger portion, like one cup of chopped pecans, contains 753 calories, 10 grams of protein, and over 10 grams of fiber. One cup of pecan halves is slightly less, at 99 grams, and provides 684 calories and 9.5 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, chopped | 109 g | 753 | 10 g | 15.2 g | 10.5 g | 78.5 g |
| 1 cup, halves | 99 g | 684 | 9.1 g | 13.8 g | 9.5 g | 71.3 g |
| 1 oz (19 halves) | 28 g | 196 | 2.6 g | 3.9 g | 2.7 g | 20.4 g |
How pecans compares with other nuts and seeds
Among 16 nuts and seeds on this site, pecans are one of the highest in calories and fat, ranking second for both. They have less protein than most, ranking 15th. Per 100 grams, their nutritional profile is similar to other high-fat tree nuts. For example, macadamia nuts have more calories (718 kcal) and fat (75.8 g), while walnuts have slightly fewer calories (654 kcal) but more protein (15.2 g). Pecans contain more dietary fiber (9.6 g) than macadamia nuts, brazil nuts, and walnuts.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pecans | 691 | 9.2 g | 13.9 g | 9.6 g | 72 g |
| Macadamia Nuts | 718 | 7.9 g | 13.8 g | 8.6 g | 75.8 g |
| Brazil Nuts | 659 | 14.3 g | 11.7 g | 7.5 g | 67.1 g |
| Walnuts | 654 | 15.2 g | 13.7 g | 6.7 g | 65.2 g |
| Almond Butter | 614 | 21 g | 18.8 g | 10.3 g | 55.5 g |
Quick answers
How many calories are in a handful of pecans?
A standard 1-ounce serving of pecans, which is about 19 halves, contains 196 calories. A larger portion, such as a cup of pecan halves, has 684 calories.
Are pecans high in sugar?
No, pecans are low in sugar. A 100-gram serving contains 4 grams of total sugars. A 1-ounce serving of about 19 halves has just over 1 gram of sugar.
How much fiber is in pecans?
A 100-gram serving of pecans contains 9.6 grams of dietary fiber, which is 34% of the Daily Value. A smaller 1-ounce serving provides 2.7 grams of fiber.
When to talk to a doctor or dietitian
- Pecans contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 410 mg of potassium per 100 g, pecans is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pecans fits your situation.
Last updated October 21, 2026